Workout of the Day


February 11, 2019

Sport

A: Halting Clean DL + Tall MC + FS + Tall Jerk

*2x(3+3+3+3)

B: Clean and Jerk (Heavy Single)

*Work up to a heavy single for the day
*2-3 minutes rest b/t sets

C: Metcon (Time)

For Time:
100 DUs
6 Thrusters 95/55
6 Burpees
75 DUs
8 Thrusters 95/55
8 Burpees
50 DUs
10 Thrusters 95/55
10 Burpees
25 DUs


Performance

A: Power Jerk (Heavy single)

*Work up to a heavy single for the day
*2-3 minutes rest b/t sets

B: DB Bent Over Row (3x5)

*90 sec rest b/t sets
*Try to beat what you did last week

C: Metcon (Time)

For Time:
100 SUs
6 Thrusters 65/45
6 Burpees
75 SUs
8 Thrusters 65/45
8 Burpees
50 SUs
10 Thrusters 65/45
10 Burpees
25 SUs


Description

A. Sport - You will do a warm up primer for the Clean & Jerk: Halting Clean DL + Tall Muscle Clean + Front Squat + Tall Jerk. This will be 2 total sets of very very light weight or just with an empty bar of 3 reps on each exercise. Performance - You will get right into Power Jerk. Work up to a heavy single for the day; try to beat what you have done on this program. If you feel like your technique is not proficient then you should not push the weight.

B. Sport - The sport program will do Clean & Jerks and work up to a heavy single for the day. Try to beat whatever weight you did last week. Rest 2-3 minutes in between sets. Performance - You will do DB Bent Over Rows. This week will be the same amount of reps as last week but you will try to beat whatever weight you did. You will do three sets of five reps on each side and rest 90 seconds between sets. 

C. Sport - This conditioning workout will be one round for time of: 100 Double Unders, 6 Thrusters, 6 Burpees, 75 Double Unders, 8 Thrusters, 8 Burpees, 50 Double Unders, 10 Thrusters, 10 Burpees and then finish with 25 Double Unders. The weight on the Thrusters will be 95lbs for the men and 65lbs for the women. Performance - 100 Single Unders, 6 Thrusters, 6 Burpees, 75 Single Unders, 8 Thrusters, 8 Burpees, 50 Single Unders, 10 Thrusters, 10 Burpees and then finish with 25 Single Unders. The weight on the Thrusters will be 65lbs for the men and 45lbs for the women. The workout will be scored by the time it takes you to complete 1 round.